TexasLindsey

Weather = 63 degrees, wind 20 mph gusting up to 24 mph, cloudy.  Out and back course... 1st half was with the wind, 2nd half against the wind.

Mile 1- 6:38

Mile 2-7:11

Mile 3- 7:25

Final Time = 21:26

I plugged my race from last week into a race predictor and it said I should be able to run a 5k in 21:30.  So officially that was my goal.  Thanksgiving I ran a 5k in 21:15 and I figured I'd be happy if I did as good today.   Therefore, I would say "officially" I am satisfied with the result today. 

However, I "feel" like I was not at the top of my game today...  I did not feel as strong as I normally do.  I feel like I could have pulled out a 20 minute race had I been stronger today and been able to hold my speed.  There was some major wind to content with, but I slowed down because I was tired.  Yesterday afternoon I went out with friends and had a couple beers and I think it affected my performance today.   

Ah well.  Room to improve.  I'll do better next time. 

11.8 miles at 1pm around the park by my sister's house.  Average pace=7:40/m.  Weather=60's, mostly sunny, wind 10mph. 

Mile 1- 7:30

Mile 2- 7:39

Mile 3- 7:56

Mile 4- 7:38

Mile 5- 7:40

Mile 6- 7:32

Mile 7- 7:38

Mile 8- 7:58

Mile 9- 7:48

Mile 10- 7:46

Mile 11- 7:30

Mile 12 - 7:23

Great run!!   I decided to run The Cowtown Half Marathon this Sunday.... so I felt like I needed a long run of 12 miles to build  my confidence for that.  I am pleased with 12 miles at 7:40/m.  My goal for the race is at least 7:30/m for 13.1 miles.  I think it's a realistic goal. 

Today, I felt pretty good for 10 miles... The last two miles were difficult, but I did speed up which may have contributed to that.  I just wanted to get them over with.  

Ran 3.5 miles at 6 am.  Average pace=8:58/m.  Weather= 59 degrees, 6mph wind, cloudy, humidity=80%

Went really easy today because of the long run yesterday.  Actually, even if I wanted to go faster, not sure if I could... the 9 min pace felt kinda difficult today. 

ABOUT HILLS:

It's funny... there's this hill about 1/2 mile long and 2% grade on my route today.  Normally, I charge it and try to go at least 8:00-8:30 pace up it.  Today, I just chugged it up at like 9:30/m.  It felt more difficult today.  I think because it took soooo much longer to get to the top.  

My theory on hills is that it is not good strategy to slow down going up a hill... the reason is because a hill is hard no matter how fast you go up it, why not just charge it and get it over with?  Tell yourself that you can slow down when you get to the top if you want.  I think running fast helps to distract me from pain of the hill.  I just concentrate on form and controlled breathing when going up a hill and I just stare at the top thinking that the faster I go, the faster this is over with.  

Sometimes I'll see people walking up a hill.  If you are tired and need to take a walk break, a hill is the worst possible choice of a walk break.  It's not like you are going to get to catch your breath walking UP a hill.  To me, it makes more sense to just run the thing, get it over with, and then reward yourself at the top with a walk break if you need it.  Walking downhill will allow you to catch your breath much better.  (Then again, I suppose some people are walking the hills because of injury... in which case, I say whatever works).

My other theory is that hills are a metaphor for challenges in life...  

4 miles at 5:30pm.  Average pace = 7:32/m.  Weather=81 degrees, wind 24 mph, sunny.

The Cowtown Half Marathon is on Sunday morning.  I thought today would be a good day to do a tempo 4 miler. 

Mile 1- 7:37

Mile 2- 7:29

Mile 3- 7:32

Mile 4- 7:33

All things considered I'm pretty happy that I sustained a 7:30ish average through this run. The route had 4 hills: 2 steep and short, 2 long and gradual.  Plus, it was eighty degrees outside, sunny and the wind was pretty strong.  The last mile was the most difficult as it was against the wind and mostly uphill.  The second mile was with the wind at my back and downhill. 

My goal on Sunday is to break 1:40 for the half.  This would be about 7:30/m pace.  The course is mostly flat and roads.  The forecast has Sunday morning at 60 degrees (high is 80 something)... pretty warm weather we are having lately... I am NOT complaining.  It's like spring is already here.  I'm wearing tanks and shorts to run in.  So anyways, don't know about the wind.  I'm hoping the conditions are right for me to meet my goal.  I'm a little concerned I haven't been running enough miles or long enough long runs.  Oh well.  Too late now.